Finally, you may think of them as an energy-dense snack to get you through till dinnertime. So roll out the red carpet since almonds are award-winners in the categories of taste and health benefits, no matter what role they play in your diet.
Should you be worried that “nuts make you fat”? Not at all. Almonds are high in nutrition, and few people gain weight or have health problems due to eating too many of them. Even so, it’s possible to overdo it and jeopardize your weight-loss efforts. Restraint is essential, but a little goes a long way with these small nutrition nuggets because they are so filling. Pre-portioning is advantageous, so make some snack baggies.
Benefits of almonds
Almonds are connected with many potential health benefits by scientists.
Almonds and cholesterol
Almonds have a lot of fat, but it’s unsaturated fat. This type of fat does not increase Low-density lipoprotein (LDL) or “bad” cholesterol.
According to the American Heart Association (AHA), Unsaturated fats can help a person’s blood cholesterol levels if consumed in moderation.
Almonds also don’t have any cholesterol.
According to a 2005 study, eating almonds may:
- Vitamin E levels in plasma and red blood cells should be increased.
- decrease cholesterol levels in general
ACCORDING TO THESE EXPERTS, Vitamin E is an antioxidant that can help block the oxidation process that causes cholesterol to clog arteries.
Similar findings have been seen in other investigations.
The elements in almonds may help enhance or sustain levels of high-density lipoprotein (HDL), or “good” cholesterol, according to the authors of a 2018 review. They recommended that people eat about 45 grams (g) of almonds each day to keep their hearts healthy.
Almonds and cancer risk
Nut consumption and cancer risk were investigated in a 2015 study.
The researchers discovered that people who ate a lot of peanuts, walnuts, and almonds had a two to three times reduced risk of breast cancer than those who didn’t.
“Peanuts, walnuts, and almonds appear to be a preventive factor for the development of breast cancer,” they found.
Almonds and heart disease
Along with other
nuts and seeds, almonds may help lower blood lipid and fat levels. This has the potential to improve heart health.
Almonds dramatically enhanced the amounts of antioxidants in the bloodstream, lowered blood pressure, and improved blood flow, according to a 2014 study. The subjects were all healthy guys between the ages of 20 and 70 who consumed 50 grams of almonds daily for four weeks.
This, according to the experts, could be related to:
- vitamin E, healthy fats, and fiber all contribute to a person’s feeling of fullness
- flavonoids’ antioxidant properties
They recommend eating a handful of almonds every day to get these benefits.
Almonds and vitamin E
Vitamin E levels in almonds are relatively high. Antioxidants, like tocopherol, are seen in vitamin E. 7.27 (mg) of vitamin E is seen in one ounce (28.4 g) of regular almonds, which is roughly half of a person’s daily consumption.
Vitamin E and other antioxidants protect the body from oxidative damage. When there are too many free radicals, this type of damage can occur.
Natural body activities and environmental pressures produce free radicals. Many of these can be eliminated by the body, but dietary antioxidants can also aid. Oxidative stress is caused by high quantities of free radicals, which causes cell damage. This can result in a variety of diseases and health issues.
According to researchers, a higher vitamin E intake has also been related to a lower risk of Alzheimer’s disease.
One antioxidant in vitamin E, alpha-tocopherol, may play a role in cancer prevention, according to a 2016 analysis. More research is needed to prove this, as the results have been conflicting.
Almonds and blood sugar
Almonds may help control blood sugar levels, according to some studies.
Type 2 diabetes patients are more vulnerable to Magnesium deficiency. Those who have a problem managing their blood sugar levels are more likely to have a deficiency. Scientists have proposed a relationship between magnesium shortage and insulin resistance.
Twenty participants with type 2 diabetes ate 60 grams of almonds per day for 12 weeks in a 2011 study. Overall, they noticed an improvement:
- blood sugar levels
- blood lipid, or fat, levels
One ounce of almonds includes 76.5 mg of magnesium, which is about 18% to 24% of an adult’s regular requirements.
Some doctors recommend taking magnesium supplements to improve blood sugar levels, but almonds may be a better option.
Almonds help manage weight
Organic Almonds are high in protein, healthy fats, and fiber but low in carbohydrates.
According to a 2015 study, eating almonds as a mid-morning snack can keep you satiated for a long time. The almonds consumed determined how much the participants’ appetites remained low.
People who feel full are less likely to seek out more snacks, which can help them lose weight.
Takeaway
Almonds are a nutrient-dense food. They include various vital elements and can be a decent source of protein for vegetarians and vegans.
They’re also adaptable, allowing folks to include them into their diet in various ways. Almonds and almond products should not be consumed by people who have a nut allergy.
